The Last Dab DEKA is a high-energy, full-body AMRAP that blends Spartan grit with functional training fire. Whether you’re chasing a new round or just trying to hold your pace, this workout will challenge your strength, cardio, and mental edge.
Step up, lift strong, slam down burpees, then punch and press your way through an unrelenting loop of effort.
You don’t count the minutes—you count the rounds.
WOD: The Last Dab DEKA
AMRAP (As Many Rounds As Possible)
- 30 Box Step Overs
- 10 Deadlifts
- 8 RAM Burpees
- 30 Power Punches
- 10 Curl to Press
- 8 Push-Ups
Keep grinding through the circuit. Your goal? Max effort. Max grit.
Coaching Tips & Strategy
This isn’t a sprint. It’s about steady effort, clean movement, and smart pacing across the rounds.
- Box Step Overs: Don’t rush your footing. Keep your core tight and drive with control. Alternate legs to stay balanced.
- Deadlifts: Moderate weight, solid form. Hinge from the hips, brace your core, and don’t round your back.
- RAM Burpees: Use rhythm and efficiency. Explode up, stay consistent.
- Power Punches: Quick, snappy punches with a strong core twist. Stay light on your feet.
- Curl to Press: Control the curl, punch the press. Keep elbows tucked and shoulders steady.
- Push-Ups: Quality over quantity. Full range or modified—just keep moving.
Reset your focus each round. Breathe. Move. Repeat.
Warm-Up Guidance
Get your joints moving and your body fired up with this pre-WOD primer:
2 rounds:
- 10 step-ups or step-overs
- 10 banded good mornings
- 10 slow push-ups
- 30 seconds of shadowboxing
- 5 RAM burpee preps
This flow will loosen tight muscles, elevate your heart rate, and prep your body for work.
At-Home Adaptation
No problem if you’re outside the gym—you can still feel the spice at home:
- Box Step Overs → Use a sturdy chair, step, or stacked books
- Deadlifts → Try backpack deadlifts or resistance band RDLs
- RAM Burpees → Classic burpees or burpees with a towel or object
- Power Punches → Shadowbox or use light dumbbells
- Curl to Press → Grab household items like water jugs or soup cans
- Push-Ups → Standard, incline, or modified
As long as you’re moving with intention, you’re doing it right.
Why It Works
This DEKA-inspired WOD delivers a full-body challenge with zero wasted movement. You hit every major muscle group, keep your heart rate elevated, and train both power and endurance. The fight-style components keep it fresh, fun, and intense.
It’s scalable, spicy, and a perfect balance of structure and freedom. You’ll build functional fitness that actually translates to the real world.
oin the Fight at ASD
The Last Dab DEKA is just one example of how the Academy of Self Defense keeps training interesting, effective, and accessible for all levels. From Spartan DEKA challenges to our combat-inspired group fitness classes, there’s always a new way to test your limits—and grow past them.
Come feel the energy, sweat with the crew, and see how fun hard work can be.
